Week of July 6, 2015

Wednesday 7/8/15-BACK TO THE TOWPATH!!!!!!! kids ran between 7-11.5 miles a ran 10 x 100m .

Boys A (and a few brave ladies)- 11.5 in 69 minutes plus 10*100

Girls A (Boys B) 9 miles and 10*100m

C Boys (B Ladies ) 7 miles and 10 x100m.

Tuesday 7/7/15– kids ran between 3-6 miles before running 800m fast and 800m easy. Afterwards some of the pirates took part in a leg routing of 3 x 10 reps of squats at 110-120% BW and 3-5 x 5 reps of dynamic lunges with 2-30 lbs on their backs.